22/10/2025
Vitamin D during Autumn and Winter – Keeping levels up!
From about late March or early April to the end of September, most people should be able to make all the vitamin D they need from sunlight. The body creates vitamin D from direct sunlight on the skin when outdoors.
But between October and early March we do not make enough vitamin D from sunlight.
Vitamin D is also found in a small number of foods.
Sources include:
• oily fish – such as salmon, sardines, trout, herring or mackerel
• red meat
• egg yolks
• fortified foods – such as some fat spreads and breakfast cereals
• liver (avoid liver if you're pregnant)
Another source of vitamin D is dietary supplements.
In the UK, cows' milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries.
Advice for adults and children over 4 years old
During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D.
But since it's difficult for people to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 µg (micrograms) of vitamin D (or 400IU) during the autumn and winter.
Do check with your pharmacist if you take regular medications for any other health conditions and check if taking any nutritional supplements whether it is included before taking)
Between late March or early April to the end of September, most people can make all the vitamin D they need through sunlight on their skin and from a balanced diet.
You may choose not to take a vitamin D supplement during these months.
Reference: Vitamin D - NHS
